The main difference between flat iron steak and flank steak is their taste and texture; flat iron steak contains more fat due to its marbling, making it more tender. On the other hand, flank steak is leaner, making it tougher and chewier with a more beefy taste.
Although these cuts are affordable, they differ in nutrition: flat iron steak is your best shot if you’re on a keto diet, while flank steak is the way to go if you’re looking for leaner meat with less fat.
Read on as I discuss all the differences between these two steak cuts: their origin, taste and texture, cooking temperatures, nutrition, and price point. This article will also offer an easy-to-follow recipe for each.
Table of Contents
- Flat Iron Steak: Overview
- Flank Steak: Overview
- Flat Iron Steak vs. Flank Steak: Cut Origin
- Flat Iron Steak vs. Flank Steak: Taste and Texture
- Flat Iron Steak vs. Flank Steak: Cooking Temperatures
- Flat Iron Steak vs. Flank Steak: Nutrition
- Flat Iron Steak vs. Flank Steak: Price Point
- Recipe
- Recipe
- Related Questions
Flat Iron Steak: Overview
The flat iron steak is a beef cut from a cow’s shoulder blade that is more tender than other steaks. This cut of meat has a unique shape and texture, making it an excellent option for grilling, pan-searing, or even roasting.
A flat iron steak is a great cut of beef to cook, especially when grilled, because it is tender and has more intramuscular fat than other cuts. The marbling keeps the steak moist and juicy while cooking and gives it a richer flavor.
Flank Steak: Overview
Flank steak is an inexpensive thin slice of beef from a cow’s abdominal muscles, just like hanger steak and skirt steak. It is a long, flat cut of meat that is lean and full of intense beefy flavor. Flank steak is best when marinated and quickly cooked over high heat.
Although flank steak has a firm and chewy texture, cutting against the grain will make it more tender. Flank steak is an excellent option for grilling, broiling, pan-frying, and stir-frying. It is famous for fajitas, tacos, sandwiches, and salads.
Flat Iron Steak vs. Flank Steak: Cut Origin
The flat iron steak comes from the cow’s shoulder blade and is known for its tenderness. On the other hand, flank steak is cut from the cow's flank and is much tougher and more flavorful than flat iron steak.
Flat Iron Steak vs. Flank Steak: Taste and Texture
The taste and texture of a flat iron steak and a flank steak differ significantly. A flat iron steak is a rich, beefy cut of meat that isn't too tough. It has a buttery texture and a rich flavor. The flat iron steak has more marbling than flank steak, making it a better option for medium-rare searing.
In contrast, the flank steak is a tougher beef cut with a chewy texture and a more intense beefy flavor. However, flank steak should work for you if you’re on a low-fat diet.
Flat Iron Steak vs. Flank Steak: Cooking Temperatures
A low-and-slow method such as braising or slow roasting is the best way to get the most flavor out of your flat iron steak.
The ideal internal temperature for a perfectly medium-rare steak is 140 to 145 degrees Fahrenheit. To achieve this, preheat your oven to 350 degrees Fahrenheit and set the timer for about 10 to 15 minutes, or until the steak reaches the desired internal temperature.
On the other hand, using a high-heat method such as grilling or pan-frying is the best way to cook a flank steak. The ideal internal temperature for a perfectly medium-rare steak is 130 to 135 degrees Fahrenheit.
To achieve this, preheat your grill or pan to medium-high heat and set the cooking time for 2 to 3 minutes per side or until it reaches your desired internal temperature.
Flat Iron Steak vs. Flank Steak: Nutrition
Flank steak is leaner and has a lower fat content than flank steak, making it healthier. It also has a higher ratio of protein to fat, which makes it a great choice for people who want to gain weight without adding fat.
In comparison to flank steak, flat iron steak is slightly fattier. While it is still lower in fat than other cuts, it does contain more fat than flank steak due to its marbling.
However, it is a good source of nutrients such as iron, zinc, and B vitamins, which still makes it a good beef cut.
Overall, both cuts of beef are relatively healthy options, but flank steak is the healthier choice. It contains less fat and has more protein per serving.
Flat Iron Steak vs. Flank Steak: Price Point
Flat iron and flank steak are not premium cuts, making them more affordable than other steak cuts. You can buy either at a price range of $9 to $13, but you should expect a higher price for grass-fed and organic meat.
Recipe
Marinated Flat Iron Steak Recipe
Ingredients
- ¼ cup soy sauce
- ¼ cup olive oil
- ¼ cup red wine vinegar
- 2 tbsp Worcestershire sauce
- 2 cloves garlic minced
- 1 tsp dried oregano
- 1 tsp black pepper
- 1 tsp black pepper
- 2 lbs flat iron steak
- brown sugar (optional)
Instructions
- Mix the soy sauce, olive oil, Worcestershire sauce, red wine vinegar, black pepper, garlic, and oregano in a medium bowl to create the marinade.
- Place the bag in the refrigerator and marinade for at least 2 hours or overnight.
- Preheat the grill to medium-high heat.
- Remove excess marinade and place the steak on the preheated grill.
- Cook for 3 to 5 minutes per side or until it reaches the desired degree of doneness.
- Remove the steak from the grill and rest for 5 minutes before serving.
Nutrition
Recipe
Grilled Marinated Flank Steak Recipe
Ingredients
- 2-3 pounds flank steak
- ½ cup olive oil
- 2 cloves garlic minced
- 2 tbsp Worcestershire sauce
- 2 tbsp red wine vinegar
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp chopped fresh thyme
- 1 tsp dried oregano
- salt and freshly ground black pepper
Instructions
- Combine olive oil, garlic, Worcestershire sauce, red wine vinegar, lemon juice, Dijon mustard, thyme, oregano, salt, and pepper in a large bowl and mix well to combine.
- Coat the steak with the marinade, cover, and refrigerate overnight for best results. You can do 4 hours if you’re in a pinch.
- Preheat an outdoor grill to medium-high heat.
- Grill the steak for 4 to 5 minutes per side or until it reaches the desired degree of doneness.
- Rest the steak for 5 minutes before slicing it into thin slices. Serve and enjoy!
Nutrition
Related Questions
You can use flank steak, chuck steak, skirt steak, bavette steak, sirloin steak, blade steak, and tip sirloin steak.
You can use skirt steak, hanger steak, flat iron steak, tri-tip steak, flap steak, and top round steak.
London broil is a type of dish made from flank steak. London broil needs to be soaked in a marinade before broiling to enhance its flavor.
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